Alternative Athletics: 3 Rounds

WARM-UP
1 set:
20 Jumping Jack
10 Situps
10 False Grip Ring Rows
:20 Assault Bike

1 set:
20 jumping jacks
10 GHD Sit-up to parallel
10 Pullups
:20 bike

1 set:
20 jumping jacks
10 GHD sit-ups
10 Ring Dips
:20 bike

1 set:
On a 5:00-7:00 clock:
Ring Muscle-up Progressions
– See notes for ideas.

NOTES

• For muscle-up practice, consider any of the following:
  1) False-grip ring pull-ups
  2) Ring dips
  3) Low-ring transitions
  4) Kip swings on rings
  5) Jumping muscle-ups
  6) Muscle-ups
  7) Chin-over-bar pull-ups
  8) Chest-to-bar pull-ups

RX
3 rounds for time:
30 GHD Sit-up
14/20 calorie Assault Bike
10 ring Muscle Up

INTERMEDIATE
3 rounds for time:
20 GHD sit-ups
14/20 calorie assault bike
5 jumping ring muscle-ups

BEGINNER
3 rounds for time:
30 sit-ups
10/15 calorie assault bike
10 low ring muscle-up transitions

Stimulus & Goals

• 4:00-20:00.
• Working ring muscle-ups under fatigue, which is in line with our monthly focus “Amanda”.
• Finish the ring muscle-ups in 3 sets or less.
• Spend no more than 1:30 on the bike.
• Similar workout to a quarterfinals workout from this past year.

Strategy

• Lots of movement interference. Expect the GHD sit-ups to make the ring muscle-ups more challenging. Your kip swing and transitions will be affected.
• Just move on the bike. Don’t go crazy unless you are already performing unbroken sit-ups and muscle-ups. Pushing too hard on the bike is only going to slow you down even more on the sit-ups and muscle-ups.
• If you know that you are going to have to break up the muscle-ups on round one, consider a rep scheme that allows you to keep moving and rest minimally. Don’t push to failure. Consider 6/4 or 4/3/3 or 3/3/2/2 as potential options.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 10 min
Every 2:00 x 5 sets:
10 Bench Press (60%)
– Perform reps AFAP.

NOTES

• This is the 7th week in our 3rd cycle of the year.
• Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed!
• Perform 5 sets of 10 bench presses at 60%, once every 2:00. The weight should be light, so move it as fast as possible (AFAP). Expect the loads to get heavier each week, but aim to keep the speed of your reps the same. Next week will be our last week focusing on deadlifts and bench presses. The following week will start a four-week focus on box squats and shoulder presses.

Workout 3: 15 min
4 sets:
50-ft Farmer Walks
20 weighted Hip Extensions
– Rest 1:00-2:00 between sets.

NOTES

• Go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 10 reps unbroken.

Stretching: 10 min
3 sets:
:30 down dog
:30 Scorpion Stretch / side
:30 Samson stretches / side